Easy PCOS/PMOS Friendly Mason Jar Salad Recipe

This high protein mediterranean style mason jar salad with tahini dressing will be sure to become one of your favorite salads. It is a great option for a quick meal or lunch that helps to manage symptoms of PCOS (now called PMOS).

Why You’ll Love It

• Easy Meal Prep: this salad can be easily made ahead of time to be served as several meals for the week. 
• High Protein: Thanks to the chicken and chickpeas this salad has almost 40 grams of protein which helps with insulin resistance that is commonly seen with PCOS. 
• Filled with Fiber: all the colorful non-starchy vegetables not only add eye appeal, but also a boat load of fiber. Coupled with the chickpeas this salad has over 8 grams of fiber to help keep you full and satisfied while also helping to keep blood sugars balanced.
• Packed with Antioxidants: olive oil, tahini, olives and ingredients like cherry tomatoes and onions provide this recipe with a variety of antioxidants which help improve immune function.
• PCOS (PMOS) Friendly: with 40 grams of protein, 8 grams of fiber and healthy fats from olive oil, olives and tahini this mason jar salad is a great option for those with PCOS to help regulate blood sugar levels, boost immune function and manage PCOS symptoms. 

Ingredients

This mason jar salad recipe uses simple ingredients that can be found at your local grocery store. 

Salad Ingredients

• Chicken: packed with protein, chopped chicken breast adds both flavor and texture to this salad. You can use tofu instead to make this as a vegetarian salad. 

• Chickpeas: one of the more sturdy ingredients in this salad, chickpeas offer a healthy dose of fiber to help manage your blood sugar levels as well as keep you feeling full. 

• Cucumber: a low calorie vegetable adding a nice crunch and boost of hydration. Cucumbers are also a good source of vitamin K which is essential for blood clotting and bone health. 

• Black Olives: providing a healthy source of monounsaturated fatty acids and filled with flavor, olives help support overall health. 

• Cherry Tomatoes: loaded with lycopene, beta carotene, and vitamin C, Tomato provide a powerful dose of antioxidants that may help reduce inflammation and support overall health.   

• Red Onions: a good source of prebiotics, which help support healthy gut function by feeding beneficial gut bacteria. They’re also rich in quercetin, a flavonoid that may help ease inflammation and promote overall health. 

• Feta: flavor packed feta adds a creamy texture to this salad as well as a little boost of protein and calcium to support bone health. 

• Romaine Lettuce: low in calories but loaded with hydration, lettuce can contribute to healthy digestion by providing fiber and fluid. 

Dressing Ingredients

• Tahini: made from sesame seeds, tahini provides a healthy source of unsaturated plant based fats, as well as minerals like calcium. Tahini makes this salad dressing extra rich and creamy tasting. 

• Olive Oil: filled with beneficial fats, Olive oil provides a healthy source of antioxidants, including vitamin E and polyphenols. 

• Lemon Juice: providing a source of vitamin C,  lemon juice also gives this salad dressing a powerful punch of flavor. You can use fresh lemon juice or bottled lemon juice for this recipe. 

• Maple Syrup: giving a subtle sweetness to the dressing, maple syrup also provides manganese which is a mineral that acts as an antioxidant. 

• Dijon Mustard: adds a little zing and creaminess to the salad dressing.

How To Make It

Step One: Make the Dressing. 

In a small mason jar or salad dressing shaker add ingredients for dressing, leaving water out to start. Once mixed, add water to desired consistency.  

Step Two: Prepare Vegetables. 

Gather ingredients and wash vegetables, like lettuce, tomatoes and cucumbers. Use a salad spinner to ease the process of cleaning and drying lettuce. Chop cucumbers into ¼ inch slices. Cut cherry tomatoes in half .

Step Three: Prepare Protein.

Chop pre-cooked chicken breast into roughly ½ inch cubes. Use a large fine mesh strainer to rinse and drain chickpeas. 

Step Four: Layer the Salad.

Using a large mouth mason jar with a sealable lid start to layer salad ingredients. First add the desired amount of dressing to the bottom of the mason jar. Then starting with the more sturdy ingredients first, layer chopped and precut chicken breast, followed by chickpeas. Next add the harder vegetables, like cucumbers. Then add olives, halved cherry tomato, onion and feta. Add the lettuce as the last thing to avoid becoming too soggy. Refrigerate until ready to eat.

Step Five: Serve.

When ready to serve simply shake the mason jar to evenly distribute the salad dressing. 

Tips/Variations/Substitutions

• Vary Protein: you can use other protein sources aside from chicken. Pressed and cubed tofu, or tempeh can be used for plant based vegetarian sources. Tuna and salmon can be used as other protein sources rich in omega 3 fatty acids. If you don’t have precooked chicken you could also use store bought rotisserie chicken. Tip: marinating the protein source in olive oil, lemon juice, garlic and herbs is another great way to add more flavor. 

• Low sodium olives: if you are needing to watch your sodium content you can either use low sodium olives or simply rinse off the olives to omit some of the sodium filled brine.

• Mix Up the Veggies: you can use other vegetables or lettuce. Try red bell peppers instead of cucumbers or tomatoes, or swap romaine lettuce for other leafy greens. You could also exchange red onion for sliced green onions. 

• Change the Cheese: not a fan of feta? Try goat or mozzarella cheese instead. Or simply leave out if looking to be dairy free. 

• Add More Texture: sprinkling seeds like sunflower seeds or pumpkin seeds adds extra crunch to this salad. 

• Switch Dressings: don’t care for tahini? Try a more traditional Mediterranean style dressing using olive oil, lemon juice, dijon mustard and herbs. 

How To Store It

Once prepared, store this salad in the refrigerator for up to 5 days. Leaving the salad dressing completely separate can make this salad last a day or two longer as well.

How To Serve It

This PCOS Mason Jar Salad is best served cool. Offering a great source of protein and fiber, this salad can be eaten solo or as part of a meal alongside a slice of whole grain bread.

• As a quick lunch, simply remove from the refrigerator or your insulated lunch box and give a gentle shake to evenly distribute the salad dressing. 
• For a more filling dinner, add a slice of whole grain bread or with a High Protein Biscuit.
• Add a little more fun with dessert: polish off your salad with a favorite dessert or these PCOS Friendly Chocolate Chip Cookies. 

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